Saturday 13/5/17

Warm-up (team)
600m run
300m buddy carry
600m run

Metcon team of 2
one works one rests

for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon

Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)

Deadlift
5×4 (75,85,80,95,100)

5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)

Cool Down
40 cal assault bike
30 squats

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Triple Monday :) 21/3/17

Warm-up
10 hollow rocks
5 squat jumps (I came late ’cause of teaching CF Kids class…)

Metcon (No Measure)
in teams of 2:
you go, i go

amrap 10:
10 squat jumps
10 pull ups (could go unbroken almost (every?) set)

amrap 10:
10 push ups
10 t2b (did unbroken)

amrap 10:
10 hollow rocks
10 sit ups

amrap 10:
30 sec du
20 burpees

amrap 10:
20 kb swings
20 sdhp (20)

WOD
Warm-up
I skipped it because of bodyweight…

amrap 9
20 power snatch 35/25
20 wall balls
5+31

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
15 front squats 35/25
15 pull ups
9+19

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
10 strict press 35/25
10 burpees otb
9+14
——————

Weightlifting
– snatch day :/

5 Snatch Balances | 25 kg
5 Snatch Balances | 30 kg
5 Snatch Balances | 35 kg
5 Snatch Balances | 40 kg
5 Snatch Balances | 40 kg

3 Hang Squat Snatches | 25 kg
3 Hang Squat Snatches | 30 kg
3 Hang Squat Snatches | 35 kg

2 Squat Snatches | 35 kg
2 Squat Snatches | 40 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg

11 Back Squats | 75 kg
10 Back Squats | 75 kg

Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

Monday Fun Week 19/12/16

My left arm got so much better, also my foot is almost healed. I am still not doing jumps on a box or double unders… Today is the last week before the Christmas break, This means lots of fun with partner wods. I felt quite good, so I decided to go for the bodyweight class, the partner wod and weightlifting afterwards… Hehe, it felt awesome!

Bodyweight
Warm-up 4x
5 burpees
7 kb swings
9 hollow rocks

Metcon (No Measure)
amrap 5: kb push press

1 min rest

amrap 5: kb row

1 min rest

amrap 5: kb squats

Metcon amrap 20:
10 hspu
20 pistols
30 kb swings
15 hspu
30 pistols
45 kb swings
20 hspu
40 pistols
60 kb swings
25 hspu
50 pistols
75 kb swings
30 hspu
60 pistols
90 kb swings
————————————————
WOD
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
in teams of 2, one works, one rests

amrap 40
100 kb squats 32/24
5x Cindy
100 swings 32/24
5x Cindy
100 s2o 50/35
5x Cindy
100 power clean 60/40
5x Cindy
100 power clean 60/40
5x Cindy
100 deadlift 70/50
5x Cindy

We finished the whole wod, started again and did 100 KB squats and three rounds of Cindy… Wohoo….!!!!

Birthday in da Box 26/10/16

Warm-up
600m run

2x
10 kb cossack squats
10 swings

Snatch 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch
3 snatch balance

Weightlifting
Snatch (5×1)
5min warm up to 70%
e20sec 3min
1 snatch @70%
1min rest
e30sec 4min
1 snatch @80%
1min rest
emom 5
1 snatch @90%

Metcon (3 Rounds for time)
e2mom 12
I. 1x
18 cal row
12 power snatch 45/30
6 ohs 45/30
II. rest
This was a sweaty one. I finished all three rounds but not with much time in between:
a) 1:52
b) 1:52
c) 1:54
I am not sure if the time is 100% correct

There were two of us celebrating birthday today.
Afterwards we did pur own little birthday wod:

img_2327

Ther rest of the day I enjoyed a spa night at the Adlon hotel with good food an a nice massage, pretty awesome 🙂

Tuesday 13/9/16

Back to work – back to less time to workout… There are these days when you really struggle to go to the gym because you are tired, exhausted and have so many things in your head but I made it.

I just did the 5 pm class and a little partner test wod for the box competition on the upcoming weekend.

Warm-up 2x
15 swings
25 jumping jacks
2min partner split stretch
2min partner shoulder stretch

Snatch
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
5min warm up
1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
– did not feel good today, I finished up with 2x40kg
*rest 1min between sets
* work up in weight as needed

Metcon (AMRAP – Reps)
40sec work, 20 sec rest for 20min
I. row for cal
II. bench press 60/40
This was sooooooooo long and bad… :/
RX 211 reps

Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

Warm-up
in teams of 2
*coach forms the teams
1k row
30 burpees
1k row

Team Madcon
00:00-12:00
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
12:00-33:00
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
33:00-40:00
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…
————————————–

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
49kg/52kg

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
45kg

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

Monday 18/7/16

Two more days until my summer break. It is time. I feel tired and exhausted also my CrossFit training enthusiasm is not there anymore, so I guess I also need a little break from my CF routine. Next week I will fly to the States for three weeks, I am so looking forward to it. This weekend there will be another little competition: The Spartan Games…

http://www.spartangames.de/

It sounds like fun but I am not really fit and prepared, we will see…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Metcon (Distance)
in teams of 2
00:00-20:00
100 burpees over the erg
max distance row
4121m RX
20:00-25:00 rest
Metcon (Time)
25:00-35:00
you go, I go
19 – 15 – 11
thruster 40/30
pull ups
RX 6:38
Good practice for Fran which I have to do on Sunday for the Spartan Games 😦

Berlin Throwdown 9/7 & 10/7/16

It was an early start on Saturday morning, the briefing started at 8 am and of course, I was a bit late… 😉 They announced all 5 wods, there was no cut, so every team could do every wod. This is kinda cool because the team competition was only for one day. Well the wods sounded alright, stupid assault bike – not my best friends and the weights for the shoulder 2 overhead and overhead squat seemed a bit heavy: 55kg.

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1)
A 30 cal assault bike
B 800 m run & 30 cal assault bike
A 800 m run

Yeah…, running and assault bike, one of my favourite combis NOT – at least no box jumps 😉

2)
100 wall balls
100 pull up (partner dead hang)
50 partner deadlifts (90kg)
50 toes to bar (partner dead hang)
25 burpee box jump over

3) snatch/clean and jerk ladder -if partner A can not move on with the snatch, partner B starts with the clean and jerk

4)
6 rounds for time
9 shoulder to overhead (55kg)
3 muscle ups

6 rounds for time
10 m handstand walk
1 legless rope climb

6 rounds for time
5 ohs (55kg)
21 KB swing (24kg)

5)
18 rounds for time
5 thruster
5 hang power clean (30kg)
Every time you drop or switch partners: 7 synchronized burpees over the barbell.

Overall the event was really really cool, the location and the organization was great. A lot of volunteers, many from our box helped out during the throwdown. We finished up 7th overall(from 30 teams) which was the same spot we qualified. We could have done even better but I was the weak part during the weightlifting event because I could only do the 50kg snatch… And we also got 2 important ohs squat no reps during wod 5. Our judge gave me no reps right before the end of the wod, he was really picky with going below, I really don’t think this was necessary. :/ But still it was fun to compete and being part of the event. On facebook there are a couple of videos from the two days.

https://www.facebook.com/BerlinThrowdown/?fref=ts

Wednesday 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
5×45
3 or 4 times 50
4x55kg

We did the class wod as synchronized wod – JT and then practiced barbell cycling

Warm-up
600m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)